They are one of the minor components of diet and are vital in small amounts. Depending on their solubility, they can be classified in two categories:

  • Water-soluble vitamins like vitamins B and C.
  • Fat-soluble vitamins like vitamins A, D, E and K.

Water-soluble vitamin B complex plays a major role in depression. The subsequent table can help you in understanding the specific role of these vitamins along with their common sources, recommended intake and symptoms of deficiency.

Thiamin (B1)
D.R.I. (Dietary reference intake) 1.2mg/day Table
Deficiency symptoms Anorexia nervosa, depression, nervousness, irritability, fatigue, peripheral neuropathy, poor memory, beriberi-dry and wet, digestive disturbances, muscular weakness, numb hands and feet.
Sources Whole grains, brown rice, seafood, beans, meats, liver, wheat germ and legumes.
Riboflavin (B2)
D.R.I. (Dietary reference intake) 1.3mg/day Table
Deficiency symptoms Cracked skin and mucus membranes, eczema, photophobia, burning and itching of the eyes, neuropathy (nerve-related disorders).
Sources Glandular meat like liver and kidney, hard cheese, milk and leafy green vegetables.
Niacin (B3)
D.R.I. (Dietary reference intake) 16mg/day Table
Deficiency symptoms Anorexia nervosa, muscular weakness, indigestion, skin eruptions, pellagra-symptoms are dementia, diarrhea, dermatitis (3D’s)
Sources Tuna fish, lean meats, whole grains, liver, eggs, avocados.
Pantothenic acid (B5)
D.R.I. (Dietary reference intake) 5mg/day Table
Deficiency symptoms Depression, fatigue, alopecia,insomnia, weakness.
Sources Meat, whole grains, bran, molasses, nuts, chicken, eggs.
Pyridoxine (B6)
D.R.I. (Dietary reference intake) 1.3-1.7mg/day Table
Deficiency symptoms Irritability, nervous disorders, dizziness, learning disabilities.
Sources Liver, kidney (glandular meat) oatmeal, banana, cabbage, avocado, eggs.
D.R.I. (Dietary reference intake) 400mcg/day Table
Deficiency symptoms Anemia, depression, weakness, polyneuropathy, extreme fatigue, insomnia, irritability.
Sources Green leafy vegetables such as spinach, asparagus, broccoli, lean beef, potatoes, whole wheat bread, and dried legumes.
Cyano-cobalamin (B12)
D.R.I. (Dietary reference intake) 2.4mcg/day Table
Deficiency symptoms Pernicious anemia, mental deterioration, general weakness, trembling, menstrual problems, poor appetite, chronic fatigue.
Sources Liver and kidney, milk, eggs, fish, cheese.
D.R.I. (Dietary reference intake) 30 mcg/day Table
Deficiency symptoms Fatigue, depression, eczema, insomnia, poor appetite.
Sources Milk, liver, egg yolk, fruits, unpolished rice.